In addition to the benefits mentioned above, 14:10 intermittent fasting results may consist of increased energy and improved sleep [10]. Deciding if any diet is effective, whether it’s 14:10 fast or something else, depends on what outcomes you are expecting. As can be seen by the potential benefits above, research has shown that intermittent 0 hours: You eat. 0-6 hours: As your body digests and absorbs your meal, hormones (chemical messengers in the body) and neuropeptides (chemical signals in the brain) are released, helping to move nutrients into cells and tell you, “Hey there, you’ve eaten enough. Go ahead and put your plate in the dishwasher and move on to other activities.”. Fasting in a 14:10 pattern — an eating window of 10 hours and a daily fast of 14 hours — can act on the risk factors of metabolic syndrome, including by reducing waist circumference, body fat Coffee while intermittent fasting: the risks . Combining black coffee and fasting poses very few risks to your fasting process, but drinking coffee while fasting — even if coffee does “count” as a fasting-safe beverage — may still place some hurdles in your path if you overdo it on the caffeine. Caffeine and sleep disturbance The benefits of a 16:8 intermittent fasting diet include: Weight loss: Weight loss is the ultimate goal for intermittent fasting. According to a study of 40 independent types of research published in Molecular and Cellular Endocrinology, someone weighing slightly over 90 kg could lose 5 percent of their total body weight in 10 weeks on average. 16/8 method: Fast for 16 hours of the day and limit your eating to the other 8 hours. For example, eating between 9 a.m. and 5 p.m. or noon and 8 p.m. 14/10 method: Fast for 14 hours of the day and only eat during the other 10 hours. For example, eating between 10 a.m. and 8 p.m. Intermittent fasting may also have some side effects. The Mayo Clinic cautions that the following may occur with intermittent fasting: Hunger. Fatigue. Insomnia. Nausea. Headaches. Overall, Sabat Maybe. Fasting means not eating or drinking for a certain period of time. Some types of fasting may improve some risk factors related to heart health. But researchers aren't exactly sure why. Intermittent fasting is a pattern of eating as usual then not eating for a set time period. Typically, you can eat whatever foods you like. 14/10 and 16/8 intermittent fasting schedules both offer health benefits, such as possible weight loss, and both have risks. 14/10 is a great schedule to start with to give your body a chance to adjust if you’re new to the practice of fasting. 16/8 is a great fasting method to work up to over time to increase your results. It’s pretty simple. Basically, during your 16-hour "fasting" period, you limit yourself to black tea, coffee, or diet soda. Then, for the next eight hours, you can eat whatever you want (no Ndat.